Pilates · Intermediate
Teaser
Also called V up
The teaser is a classic pilates mat exercise where you roll up into a V shape, balancing just behind your sit bones with your legs and arms reaching long. It asks for core strength, balance, and spinal control all at once. Most people build toward it with a bent knee version, which teaches the same rolling pattern.
How to do Teaser
- 1Lie on your back with your knees bent, your feet flat, and your arms reaching overhead.
- 2Lift your legs into tabletop, or extend them on a high diagonal if your lower back stays steady.
- 3Inhale and float your arms up toward the ceiling, then nod your chin toward your chest.
- 4Exhale and roll up one vertebra at a time, reaching your arms toward your toes.
- 5Balance just behind your sit bones in a V shape, with your chest lifted and your spine long.
- 6Inhale and hold the balance for a moment, keeping your shoulders down.
- 7Exhale and roll back down with control, one vertebra at a time, until your head rests on the mat.
- 8Repeat for three to five slow reps.
Common mistakes and how to fix them
The body jerks up using momentum.
Bend your knees into tabletop and slow the roll up so your abdominals do the lifting.
The legs drop as the torso rises.
Keep your knees bent or hold your legs higher, and squeeze your inner thighs together to keep them still.
The lower back slumps at the top of the V.
Lift your chest, draw your belly in, and balance a little farther forward on your sit bones.
The shoulders hunch as the arms reach.
Reach your arms toward your toes at shoulder height and let your shoulder blades slide down your back.
Modifications
- Keep your knees bent in tabletop for the whole exercise.
- Keep one foot on the mat and extend only the other leg, then switch.
- Start seated in the V balance and practice rolling halfway down and back up.
- Hold the backs of your thighs for help as you roll up and down.
Benefits
- Builds deep abdominal strength and control.
- Trains balance on the sit bones.
- Improves movement through each section of the spine.
- Brings together skills from the roll-up and the hundred.
Breath
Inhale to prepare, then exhale as you roll up into the V. Inhale at the top and exhale as you roll back down.
Take care
Take care with lower back or neck injuries, and lower your head to the mat if your neck strains as you curl up. Choose the bent knee version until you can roll with control, and stop if you feel sharp pain.
Teaser questions
Why is the pilates teaser so hard?
The teaser combines core strength, spinal control, and balance in one movement. Most people build up to it with the bent knee version and the roll-up first.
What muscles does the teaser work?
The teaser mainly works the abdominals and hip flexors, with the back muscles helping to keep your chest lifted at the top. Balancing on your sit bones adds a challenge for the deep core.
How can I make the teaser easier?
Keep your knees bent, extend one leg at a time, or hold the backs of your thighs as you roll. Practicing the roll-up also builds strength for the full version.
